Soak up the Sun

My back was a little worse through the night and when I woke up this morning. Could feel it a bit here and there through the day. My hands ached this morning as I sat and drank my coffee. Worked out at 2pm today.

Warm-up

  • Monster Walks
  • 10 Monster Band Squats
  • 20 PVC Passes

Midline

4 Rounds

  • 12/12 Hanging Oblique Raise
  • 12 Weighted V-ups (20# MB)
  • 12/12 Wood Chopper (30# DB)
  • 30s Seated Plate Twist (10# plate)

Took exactly 16:00!

Conditioning

40:00 AMRAP

  • 40/30 cal BikeErg
  • 30s Rest
  • 40 DB Push Jerks (30/20# DBs)
  • 30s Rest
  • 400m Run
  • 30s Rest
  • 40/30 cal Row
  • 30s Rest

I mapped out the 400 meters to be out to edge of Dundee and back. Originally I had the SkiErg programmed, but replaced it with the push jerks to break it up a bit.

We took the machines and dumbbells outside for some sun. I held a pretty steady pace on everything. Went 24-16 on the first and fourth rounds of jerks and 15-15-10 on the second and third. Finished 4 rounds plus 40 calories on the bike with 16 seconds to spare on the clock. I really like that bike and am so glad I bought one.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s